Slappy – Page 4 – F3 Knoxville

SEAHAWKS!

February 6, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx

Ruck around and find out

January 29, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Lizzy, Mermaid, slappy, @Mic Drop @Tonka
FNGs: None
COUNT: 6
WARMUP:
Nope

THE THANG:
Rucking through Gulfwood

MARY:

ANNOUNCEMENTS:
Convergence on Saturday. Keep an eye on Slack as it may change for weather conditions.
Tonka could use prayers for readjusting.

COT:
Yesterday was a terrible day. It seemed like one thing after another just kept coming my way. On top of that, I was frustrated and amped up for most of it. That frustration compounded every circumstance and just made things worse. The only time things got better were when I received advice to slow down and pray. I listened, and was reminded that I lack control of many circumstances in life. The encouragement of the day is to slow down and pray much sinner than I did yesterday. It may save you a lot of pain.

NFL Trivia

January 28, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!